Avocado vs. Egg white — In-Depth Nutrition Comparison
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Differences between avocados and egg whites
- Avocados have more fiber, vitamin B5, vitamin B6, folate, copper, vitamin K, vitamin E, and vitamin C, while egg whites have more selenium and vitamin B2.
- Egg whites' daily need coverage for selenium is 36% higher.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of avocados is 40.
The food types used in this comparison are Avocados, raw, all commercial varieties and Egg, white, raw, fresh.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +163.6% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +197.5% |
| Contains more IronIron | +587.5% |
| Contains more CopperCopper | +726.1% |
| Contains more ZincZinc | +2033.3% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +1190.9% |
| Contains more SeleniumSelenium | +4900% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1575% |
| Contains more Vitamin B3Vitamin B3 | +1555.2% |
| Contains more Vitamin B5Vitamin B5 | +631.1% |
| Contains more Vitamin B6Vitamin B6 | +5040% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1925% |
| Contains more Vitamin B2Vitamin B2 | +237.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 20µg | 36% |
| Fiber | 6.7g | 0g | 27% |
| Vitamin B2 | 0.13mg | 0.439mg | 24% |
| Vitamin B5 | 1.389mg | 0.19mg | 24% |
| Monounsaturated fat | 9.799g | 0g | 24% |
| Fats | 14.66g | 0.17g | 22% |
| Copper | 0.19mg | 0.023mg | 19% |
| Vitamin B6 | 0.257mg | 0.005mg | 19% |
| Folate | 81µg | 4µg | 19% |
| Protein | 2g | 10.9g | 18% |
| Vitamin K | 21µg | 0µg | 18% |
| Vitamin E | 2.07mg | 0mg | 14% |
| Polyunsaturated fat | 1.816g | 0g | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Vitamin B3 | 1.738mg | 0.105mg | 10% |
| Saturated fat | 2.126g | 0g | 10% |
| Potassium | 485mg | 163mg | 9% |
| Sodium | 7mg | 166mg | 7% |
| Iron | 0.55mg | 0.08mg | 6% |
| Zinc | 0.64mg | 0.03mg | 6% |
| Manganese | 0.142mg | 0.011mg | 6% |
| Calories | 160kcal | 52kcal | 5% |
| Phosphorus | 52mg | 15mg | 5% |
| Vitamin B1 | 0.067mg | 0.004mg | 5% |
| Magnesium | 29mg | 11mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Carbs | 8.53g | 0.73g | 3% |
| Choline | 14.2mg | 1.1mg | 2% |
| Calcium | 12mg | 7mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 1.83g | 0.73g | N/A |
| Sugar | 0.66g | 0.71g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0.125mg | 0% |
| Threonine | 0.073mg | 0.449mg | 0% |
| Isoleucine | 0.084mg | 0.661mg | 0% |
| Leucine | 0.143mg | 1.016mg | 0% |
| Lysine | 0.132mg | 0.806mg | 0% |
| Methionine | 0.038mg | 0.399mg | 0% |
| Phenylalanine | 0.097mg | 0.686mg | 0% |
| Valine | 0.107mg | 0.809mg | 0% |
| Histidine | 0.049mg | 0.29mg | 0% |
| Fructose | 0.12g | 0.07g | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +8523.5% |
| Contains more CarbsCarbs | +1068.5% |
| Contains more OtherOther | +150.8% |
| Contains more ProteinProtein | +445% |
| Contains more WaterWater | +19.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +71.4% |
| Contains more GalactoseGalactose | +42.9% |
| Contains more SucroseSucrose | +16.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Glucose
~0.34g
